🥬🍄 Baked Spinach Mushroom Quesadillas (Mediterranean Style)

These Baked Spinach Mushroom Quesadillas are a wholesome Mediterranean-inspired twist on the classic Mexican favorite. Instead of heavy cheeses and butter, this version uses heart-healthy olive oil, sautéed vegetables, herbs, and moderate cheese for a lighter, crispy, and flavor-packed meal. Baking instead of frying keeps them lower in fat while still delivering golden, crunchy tortillas with a warm, savory filling.

Perfect for lunch, dinner, or even meal prep — and they pair beautifully with a simple cucumber yogurt dip or fresh tomato salad.

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🌿 Why This Fits the Mediterranean Diet

• Uses extra virgin olive oil

• Loaded with vegetables (spinach & mushrooms)

• Moderate cheese (not overloaded)

• Can be made with whole-wheat tortillas

• Balanced and nutrient-dense

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🛒 Ingredients (Serves 4 – Makes 4 Quesadillas)

• 4 whole-wheat tortillas (8-inch)

• 1 tablespoon extra virgin olive oil

• 1 small red onion, thinly sliced

• 2 cups mushrooms, sliced (button or cremini)

• 2 cups fresh spinach, chopped

• 1 clove garlic, minced

• ½ teaspoon dried oregano

• ¼ teaspoon crushed red pepper flakes (optional)

• ½ teaspoon salt (or to taste)

• ¼ teaspoon black pepper

• 1 cup shredded mozzarella or part-skim mozzarella

• ¼ cup crumbled feta cheese

• Optional: 1 tablespoon chopped fresh parsley

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👩‍🍳 Instructions

1️⃣ Preheat

Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.

2️⃣ Sauté the Vegetables

In a skillet over medium heat:

• Add olive oil.

• Sauté onions for 2–3 minutes until soft.

• Add mushrooms and cook until tender and browned (about 5 minutes).

• Stir in garlic, spinach, oregano, red pepper flakes, salt, and pepper.

• Cook until spinach wilts and moisture evaporates.

• Remove from heat and let cool slightly.

3️⃣ Assemble Quesadillas

• Lay tortillas flat.

• Spread vegetable mixture over half of each tortilla.

• Sprinkle mozzarella and feta evenly.

• Fold tortillas over to form a half-moon shape.

4️⃣ Bake

• Place on baking sheet.

• Lightly brush tops with a little olive oil.

• Bake for 10–12 minutes, flipping halfway, until golden and crispy.

5️⃣ Serve

Slice into wedges and serve warm with:

• Greek yogurt dip

• Tzatziki

• Fresh tomato-cucumber salad

• Hummus

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🥗 Nutrition Highlights (Approximate per serving)

• Rich in fiber

• High in antioxidants (spinach & mushrooms)

• Good source of calcium

• Balanced carbs + protein

• Lower fat than fried versions

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❓ Q & A

Q1: Can I make this dairy-free?

Yes! Replace mozzarella and feta with plant-based cheese or use hummus inside for creaminess.

Q2: Can I add protein?

Absolutely. Add:

• Grilled chicken strips

• Chickpeas

• White beans

• Cooked lentils

Q3: Can I make these ahead?

Yes. Assemble and refrigerate up to 24 hours before baking. You can also freeze them unbaked.

Q4: How do I keep them crispy?

• Avoid overfilling

• Cook out moisture from mushrooms

• Bake at high heat

• Flip halfway through

Q5: Can I cook them in an air fryer?

Yes! Air fry at 375°F (190°C) for 6–8 minutes, flipping halfway.

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🌟 Flavor Variations

• Add sun-dried tomatoes for extra Mediterranean flavor

• Sprinkle za’atar before baking

• Add olives for a briny twist

• Use goat cheese instead of feta